All posts by CrossFit San Luis Obispo

Coached Class:
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skill and Drills:

WOD: Five 3-minute rounds of:

• 10 reps (185/105) Front Squats
• 10 Box Jumps (27/23)
• Row for max calories

Rest 3 minutes between rounds.

*For Scale, choose a weight that’s appropriate for you
that’s very challenging but you can get those 10 Front Squats.

Coached Class:
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

Skills and Drills:

• Standing hollow pull downs for this drill we stay in hollow the entire time
  (tuck ribs under, tuck pelvis under and maintain that banner shape body shape body as
  you move through banded pull. We are training our body to be in one static position (hollow)
  while other parts are moving – like the shoulders.

WOD: 15-12-9 reps for time of:

• Toes-to-Bars
• Wall-Ball shot (20/14)
• Thrusters (75/55)

Coached Classes
First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class please.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

WOD: Partner WOD For Time: 25-20-15-10-5

• Front Squat (95/65)(135/95)
• HSPU
• Box Jumps (24/20)
• S2OH (95/65)(135/95)

*Partners will alternate work/rest at will

Coached Classes
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work:

Skills and Drills

Curtis P

1. Power Clean
2. Right Leg Lung (Front Rack)
3. Left Leg Lunge (Front Rack)
4. Push Press

WOD: AMRAP (As Many Reps As Possible) in 14 Minutes of:

• 3 Curtis P’s (95/65)
• 20 Double Unders or 50 Single Unders

Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **12:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drills:

WOD: Make 3 attempts at each of the following:

• Max set L Pull-Up
• Max distance Handstand Walk
• Max set Pull-Up
• Max time Handstand Hold

Then

• 1000m Row

Coached Class:
First Class at **6:30a (min. of 4 required. Text the coach by 10pm)
Second Class at 9:00a
Third Class at 12:00p – 4:15p (Open Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.

CrossFit San Luis Obispo WOD:

Skills and Drills:

WOD: For Time:

• 25 Chest to Bar Pull-Ups
• 50 Box Jump (24/20)
• 25 Double Unders
• 50 Back Extensions
• 25 Ring Dips
• 50 Knee to Elbows
• 25 Wall Ball (20/14)
• 50 Sit-Ups